Wednesday, 12-6-17
Strength: 6X3 Weighted Pull Ups
Scale: Strict, Negatives
In teams of 2 perform 12 Rds of:
7 Hang Squat Cleans 135/95 –
12 Box Jumps (24/20)
12/10 Calorie Row
Break it up anyway you want.
Strength: 6X3 Weighted Pull Ups
Scale: Strict, Negatives
In teams of 2 perform 12 Rds of:
7 Hang Squat Cleans 135/95 –
12 Box Jumps (24/20)
12/10 Calorie Row
Break it up anyway you want.
Congratulations Brian Reilly. He scored in the 99.7th percentile on the Air Force Fitness test. The highest score in his 28 year career!!! Way to go Brian!! Strength/Skill – Deadlift 5-5-3-3-1 21-15-9 reps for time: 21-Overhead Weighted Lunges 45lb Plate 21 – Wall Balls 20/10 15 -Overhead Weighted Lunges 45lb Bar 15 – Wall Balls…
58 looks a bit different in the CrossFit Games Masters competition Strength/Skill – Hang Squat Clean 15 min. A.M.R.A.P. 5 – Hang Squat Cleans 135/95 10- Walkout / Walk-in push-ups 20 – Double Unders
PARTNER WOD SATURDAY Strength/Skill – Snatch grip halting deadlifts 2-2-2-2-2 20 up and over box jumps 24/20… ….then 15-12-9-6-3 toes to bar 6-5-4-3-2 wall climbs
Strength/Skill – 10 MIN EMOM Even min. 5 High Hang Power Cleans (Light Weight A.F.A.P.) Odd min. 5 Burpees For time 5 Clean and Jerks, 205/145 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 30 S.D.H.P. 75/45 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)…
We are offering open gym hours 9 and 10AM on Sundays!!!! Push Jerk 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM 30 Min EMOM- Min 1- 10 Pull Up( 7 if Strict) Min 2- 10 Push Up Min 3- 15 Squat Min 4- 10 Dip Min 5- 8 KB Hang Power Clean…
HIGH BAR BACK SQUAT: 1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 75% -rest 1 minute 2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80% -rest 1 minute 3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85% -then- Team Helen *In teams of…